Post routines, rate others. As usual
A
Squats
BB Hip Thrusts
Bench
Incline DB
Tri Extensions
B
Pull Ups
Rows
Reverse BB Flys
BB Curls
Hyperextensions
A'
Squat
Bench
Incline DB
Tri Extensions
Deadlift
B'
Cleans
Chin Ups
Rows
Reverse DB Flys
BB Curls
AxBxA'xB'x
Also not sure where to include Abs
*Reverse DB Flys
Pls no meme
I need a routine that builds endurance and strength. Any suggestions?
AxBx with cardio on rest days
A
bench/shoulder press 3x5- alternating
squat 3x5
weight pull up/t-bar rows 3x5 alternating
dips/delt raises 3x8/3x10 alternating
db side bends 4x15
leg raises 4x15 @+30pounds atm
curl 3x12 every other workout
B
Same as A except if i did bench on A i would do shoulder press on B etc. Also replace squats with deadlifts. Sometimes i superset a couple sets of shrugs after my leg raises.
Starting this on monday. Getting bored with current routine
Just started back up for the first time in about 5 years and forgot what I did back in the day.
I am starting with
A
Bench 4X7
Dumbell row 4X 7
Military dumbbell press 3x7
B
Squat 4x12
Deadlift 3x12
Weighted pull ups
Cardio
Doing both A and B twice a week.
Someone let me know if I should modify or add more to it.
Monday: deadlift, pullup, trap shrugs, lats pulldown, close grip pulldown, biceps curls
Tuesday: incline press, OHP, farmer walks, tricep cable pushdown, dips
Wednesday; squats, shin dumbbell curl, stiff legged dumbbell deadlift for hamstrings, facepulls, front raises, steering wheels, lateral raises
Thursday: pullups/chinups mixup, t-rows, seated shoulder rows, close grip pulldown, biceps curls, hammer curls
Friday;OHP, incline press, side bends, leg raises, crunches, triceps cable pushdown, triceps seated pushdown, calf raises
rate pls
looks pretty good man. I would get pretty bored with lower body two times a week, but go for it. looks solid for strength and aesthetics.
day 2 is brutal
What does it mean if my arms are getting too tired to do my last exercise on upper body day very well without severely lowering the weight?